In order to get ‘FIT’ you need to find the right FIT

Trouble finding a gym that fits you, your personality, your needs, your time, your location?  The list goes on and on.  

Well I am here to help you!

Like so many of you I have had the same problem over the years.  Signing up in the new fad gym and only attending a handful of times.  I have compiled a list of excuses stating why I cannot remain with one gym; and I finally figured out that the major issue was finding a gym that motivates me, addresses my needs and fits my personality.  Like a pair of jeans from Banana Republic or Zara the fit is going to be different based on your size and particular taste, these are the same challenges encountered with finding the gym that meets your needs.

Here are some personalities I have unfolded with most gyms:

  1. Culture
  2. Skilled and qualified personnel
  3. Goal focused guidance
  4. Commitment to clients
  5. Excellence in service
  6. Client Centered

In my quest to help you find the best fit in order to get ‘FIT’, I have decided to visit and work out at many of the gyms in Loudoun County.   By doing this I can share with you my opinion on the personalities of these gyms.  This list of gyms is not limited to the Life Times and the Golds gyms; the small boutique gyms will also be highlighted in my reviews.

Your job as a reader is to tell me about your gym’s personality and refer me to your gym.

Many may ask why do I think that I am qualified to share my opinion on gyms.  Well, I am a Physical Therapist who has seen patients who attend gyms that don’t fit their personality and/or meet their needs.  Consequently, the outcome is either injury or not achieving a specific fitness goal.

Let the games begin!!  You will have my first review in a week.  The goal of this blog is:  FIND THE RIGHT FIT IN ORDER GET FIT!!

You can contact me with questions or concerns at:




Got knee Pain?? Here are some tips to help

Today we are discussing ways to improve pain located on the outer part of the knee. This pain is sometimes called runner’s knee, IT Band syndrome or just a pain in the knee :-). Pain may be present with going down steps, walking down hills, standing after prolonged sitting or by straightening your knee from a bent position.

Today I will provide a few remedies for this type of knee pain so that you can regain your mobility and decrease the amount of stress being placed on the knee. This type of knee pain is caused by hip muscle tightness and weakness in the majority of cases.

The first intervention required to decrease the knee pain is to loosen the hip muscles. How do we do this? Deep tissue massage to the hip muscles is the best way as stretching only gets the superficial layer of the muscle.


A. Foam rolling quadriceps and tensor fascia latae.

Glute_Max 1

B. Foam rolling hip muscles. This is the preferred stretch for the hip muscles if pain is acute.

glute rollout

C. Foam roll stretch for hip muscles. By crossing the affected knee over the other knee you will be stretching the hip muscle in conjunction to the massage. This may be too aggressive if pain is acute. If so please perform foam roll exercise in diagram B.

After massaging the muscle in order to get blood flow to the area and to assist in improving muscle length I recommend stretching the muscle. Below are some examples of suggested stretches.


A. Quadriceps stretch. Hold for 45 seconds 3-4 times. Better to perform after muscles are warm.


B. Hip stretch:Hold for 45 seconds 3-4 times. Better to perform after muscles are warm.


C. Hip stretch:Hold for 45 seconds 3-4 times. Better to perform after muscles are warm.

After regaining your mobility you should begin pain free strength training. By strengthening the hip you can decrease the risk of the muscle tightening up again. It is important to understand that if you return to stressful activity prior to being strong enough, the tightness to the hip and the knee pain will return. You must restore the mobility and stability of the injured leg in order to avoid re-injury.


A1. Clamming: This is the starting position of the clamming exercise. The top foot stays placed on the bottom knee. This exercise is focused on strengthening the hip. The back and pelvis is to stay straight during performance of the exercise.


A2. This is the finishing action of the clam. Top foot stays on bottom knee and the back and pelvic stay straight. Repeat 30 times.


B. Quadruped alternating leg: With the hands under your shoulder and knees under hips maintain a straight spine. Slowly extend one leg while maintaining a neutral spine. This will assist in hip and abdominal stabilization. Repeat 10-15 times each side.


C. With a stick, place it along your spine maintaing the contact points of the back of the head, middle of upper back and buttocks. Slowly slide the non affected leg back followed by hinging of the trunk maintaining the 3 points of the stick. Then slowly return to an upright position. Repeat 10-15 times each leg.

These are just a few tips in order to assist in decreasing pain, improving range of motion and strength. Further manual therapy may be required in order to solve the underlying issue for the long-term.